Healthy grilling tips for braais - Health24.com

For many people, summer just wouldn't be the same without a braai. However, the blackened meats and smoky flavour that come with grilling could put your health at risk, experts caution.

The good news, though, is that by planning ahead and making some smart choices, you can enjoy summer braais and reduce your exposure to cancer-causing chemicals.

High-heat grilling can convert proteins found in red meat, pork, poultry and fish into heterocyclic amines (HCAs). These chemicals have been linked to breast, stomach, prostate and colon cancer.

"What happens is that the high temperature can change the shape of the protein structure in the meat, so that it becomes irritating in the body and is considered a carcinogenic chemical," Stacy Kennedy, a nutritionist at the US Dana-Farber Cancer Institute, said in a news release.

Another cancer-causing agent, called polycyclic aromatic hydrocarbons (PAHs), is found in the smoke from the barbecue. PAHs form when fat and juices from meat cooking on the grill drip down onto the heat source.

"That's where the main cancer-causing compound occurs in grilling," Kennedy said. "So you want to reduce the exposure to that smoke."

For those who plan to fire up the grill this summer, Kennedy offered the following tips to reduce exposure to cancer-causing agents:

• Choose meats wisely. Avoid grilling high-fat meats, like ribs and sausages. Instead, choose lean meats, which create less dripping and less smoke. Always trim excess fat and remove skin. It's also a good idea to choose smaller cuts of meat, such as kebabs, which require less cooking time.
• Try thin marinades. Thicker marinades tend to char, which could increase exposure to cancer-causing agents. Choose marinades made with vinegar or lemon, which will form a protective layer on the meat.
• Reduce grilling time. Always thaw meat before cooking. Meat and fish also should be partially cooked in the microwave before grilling. This will reduce cooking time and the risk for smoke flare-ups.
• Flip often. Flipping burgers once every minute will help prevent burning or charring.
• Consider food placement. Be sure to place food at least six inches away from a heat source.
• Create a barrier. Do not allow juices to spill and produce harmful smoke. Line the grill with aluminium foil or cook on cedar planks.
• Consider veggies. Try grilling your favourite vegetables since they do not contain the protein that forms harmful HCAs. "People are surprised, but you can safely eat charred vegetables," Kennedy said. "They have different proteins that are not affected the same way as the meat protein."

Despite the risks, Kennedy said, barbecue enthusiasts should keep things in perspective. "If you're grilling and following the proper safety tips, the risk of getting cancer from grilling food is very low," she said. "Being overweight or obese, is a far greater risk factor for developing cancer than the consumption of grilled foods."

More information

The US National Cancer Institute has more about HCAs and cancer risk.

Copyright © 2013 HealthDay. All rights reserved.

Expert Tips for Healthy Dining Out - U.S. News & World Report (blog)

When you're dining out, it's easy to rack up more than 1,000 calories during one meal. But contrary to popular belief, dining out on healthy and tasty fare is possible. Top nutrition experts from around the country weighed in with their most creative tips. Whether feasting on Mexican, Japanese or Italian, these experts explain what to do in order to keep your taste buds and waistline happy.

Consider these creative and out-of-the-box approaches to healthy dining:

Choose Wisely

Registered dietitian Stephanie Middleberg, founder of Middleberg Nutrition, gives her no-nonsense approach: "You get one treat – bread, alcohol or dessert, not all three."

You may be surprised to hear that registered dietitian Jo Lichten, author of "Eat Out Healthy," advises folks to skip the salad. She says: "If you're ordering the salad 'because it's healthy' or to 'get your veggies,' forget it! Salads often consist of lettuce of low nutritional value (dark greens have more nutritional value than iceberg lettuce), along with high-fat and high-calorie ingredients such as croutons, cheese, bacon and dressing – adding up to as much as 500 calories for a 'side salad.'"

[Read: Dining Out and Eating Healthfully: Not An Oxymoron.]

Ask and You Shall Receive

Many folks are shy or don't think the restaurant will accommodate their requests, but Ilyse Schapiro, a nutritionist in private practice in New York and Connecticut, says, "Don't be afraid to ask for your food to be prepared without butter. Many restaurants cook food in tons of butter to make it taste delicious, but it can pack on the calories. It is not uncommon to ask for food to be prepared as you like, so don't be afraid to speak up!"

Be Mindful

Mindful eating is a technique where you use your senses in order make conscious decisions when it comes to food. Part of mindful eating is being aware of your level of hunger, the surrounding environment and the foods you choose to eat. Several experts provided tips in line with the mindful eating philosophy, including registered dietitian Tara Gidus, who co-hosts "Emotional Mojo." She says to "put your fork down while you're talking to eat slower, and you'll fill up faster."

And as Lichten points out: "Have you ever noticed that it's often not until you stand up at the end of meal that you notice how full you are? Eat slowly to give your stomach time to send the 'full' message to your brain (it takes about 15 to 20 minutes). Then, stand up halfway through the meal and ask yourself if you've had enough. Often, you'll realize that you're already full."

[Read: 5 Surprising Benefits of Mindful Eating.]

Create Closure

"Most of us need a signal that the meal is over," Lichten says. "For many of us, it's when the food is gone and the plate is empty. Given that dinner portions often contain more calories than you need in an entire day, that's a sure prescription for weight gain. Instead, use an alternative closure technique to reduce the temptation to keep nibbling. This includes moving your plate away (or covering it with hot sauce or your napkin), popping gum or a mint in your mouth, or sipping a cup of hot tea or coffee."

International Fare

When it comes to international fare, the lingo and ingredients can get confusing. Use these tips to keep you on track:

Asian

Registered dietitian Cynthia Sass, author of "S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches," says: "When dining at Asian restaurants, ask for 'stock velveted' which generally means a dish is cooked in seasoned water as opposed to oil. This trick can reduce the fat in some dishes by 30 grams or more."

[Read: The Traditional Asian Diet.]

Japanese

Jessica Fishman Levinson, a nutrition consultant and founder of Nutritioulicious, says that "most people think of sushi as a light, low-calorie meal, but all that rice adds up – not to mention those 'crunchy' flakes we all love added to maki rolls. To save some calories, ask for your rolls to be made 'naruto' style. Naruto rolls are made with thin strips of cucumber surrounding fish and other sushi roll fillings."

Another great tip comes from registered dietitan Wendy Jo Peterson, who's the co-author of "Mediterranean Diet Cookbook For Dummies." She suggests sticking with "protein rolls, the kind without the rice. Opt for a lot of wasabi with just a dash of low-sodium soy sauce (or Bragg Liquid Aminos for my gluten free clients). Ditch anything fried – it's not traditional anyway. And the ginger is more than just a palette cleanser so nosh on that, too."

Vietnamese

Peterson also gives great suggestions about ordering pho. She says "the key is lean meat, lots of veggies and herbs, and a touch of spice. Be sure to add in sprouts, vegetables and herbs (even ask for an extra helping if you can), squeeze a little sriracha on top, and sip the broth at the end. Skip the bobo drinks and hydrate the traditional way with hot tea – or just the broth from the pho.

[Read: 10 Tips for Ordering Healthy Sushi.]

Mexican

Who doesn't love a Mexican fiesta? To keep calories in check, Sass suggests using pico de gallo and guacamole as your dressing on taco salads. "Two ounces of salad dressing packs about 260 calories, 90 more than 3.5 ounces each of pico and guac," she says. "And the latter combo offers a much broader spectrum of nutrients and antioxidants with all the satisfaction."

Italian

Registered dietitian Martha McKittrick, a nutritionist in New York, employs a creative tip when ordering Italian fare. She suggests opting for "mixed seafood in a red sauce over steamed spinach instead of pasta. This will save you hundreds of calories."

Tapas

As Levinson says, "Who doesn't like trying a variety of delicious small dishes?" "Although the portions are small, be careful not to overeat," she adds. "Studies have shown that when we taste a variety of flavors, we take in more calories than when we have one or two flavors on our plate. So limit how many small dishes you share and ask the server to pace the meal – this will help you better register how full or hungry you really are."

[Read: Pizza Anyone? How to Choose a Healthy Slice.]

Hungry for more? Write to eatandrun@usnews.com with your questions, concerns and feedback.

Toby Amidor , MS, RD, CDN, is the owner of Toby Amidor Nutrition and author of the forthcoming cookbook "The Greek Yogurt Kitchen" (Grand Central Publishing 2014). She consults and blogs for various organizations including FoodNetwork.com's Healthy Eats Blog and Sears' FitStudio.